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Nigga come from them real bricks #Dub4Life #PistolCity

and that's a wrap for my texas cheer career 🤘🏼 thank you for the amazing year and all of the friends and memories that came with it. excited to see what the next chapter in my life is gonna hold and very excited to cheer on all of my cheer girlies from the dkr stands!! 💛 #retired #timetorestmyhead #dub4life

***THROWBACK THURSDAY **** Man, I love where I come from! This place right here has shaped and molded me into the man I am today! WHEN YOU COME FROM HUMBLE BEGINNINGS, YOU GRIND DIFFERENT!! #Dub4Life #Ptowntilidie

Its hard when niccas dat help made u who u is leavin... #RipLo #Dub4Life #ShitReal

Heute in Sinsheim am Technikmuseum aufm Treffen gewesen.

I live for those nights #dub4life


Opportunity. When I look back in my life, I think about the opportunities that came my way, that I acted upon, or the ones I let slip by. I realize, as a younger man, I thought I had all the time in the world. Boy was I wrong. (Words I wish I could tell myself then). Yes you have to weigh every situation. Does it help, or hinder? If you don’t do this thing, will you regret it? The one thing I wish I would have had a better understanding with would be my health. As I got older, I didn’t exercise, eat right, or get any type of supplements. We have a tendency to squander health, believing we will never change, or we can start tomorrow. We believe that being 40 is the new 30. But if there's one area the maxim doesn't apply to, it's health. I'm sorry to say that 40 is still the same 40 when it comes to your body – and it leads to the same 50, 60, 70 and beyond . You can live as though you're still 28, but the chances are that you'll feel the repercussions sooner rather than later. A depressing thought, I know, but a useful one to keep in mind. As a health coach, I invite all of you to split your focus 50/50: that's 50% on the here and now, and 50% on the future. You should be able to be 40 and fit, well into your 80’s. Start today, tomorrow will be here sooner than you think.

Be a little indulgent. Be a little wimpy. Be a little imperfect. We need to resist the temptation to set ridiculously high standards for ourselves when we periodically get disgusted with ourselves and focus on healthy behaviors. This may sound counter-intuitive, but it’s the only effective coping mechanism in a culture that conspires to make us fat, lazy, and stressed out. It’s the reasons we fail so badly at our own health. The easiest way to stay committed to fitness, stay healthy and fit without getting off track, is to integrate it into your daily life and make it something you do by default like brushing your teeth. Work through a list of exercises, daily. It beats going to the gym twice a week and spending hours and hours there, accomplishing nothing. Plan your meals out for the week, instead of haphazardly grabbing fast food to derail all of your efforts. And to help get the complete nutrients your body needs, use the right supplements (Dub). We all know the ingredients to healthy. Now make them work for you, not against.

What a great Saturday workout. Perfect workout to end the week. Can’t thank you all enough for sharing your morning with me. You people rock!
Don’t forget that next Saturday is our Dub Halloween party! Starting at 9 am with ghost cardio downstairs and a boo-camp upstairs. Two hours of workouts and a reset 90 party at 11! Bring 3 cans of food for the food pantry, and a heart healthy side dish.

I know your on the phone or tablet reading this. Yet I have a question. Is your virtual world sabotaging your physical self? The other day, while at the gym, I noticed a guy haphazardly going through a routine all the while on his phone. Texting, selfies, googling! This not only hampers his workout, but was holding others back from completing theirs. I know that “call” is important. That text. But not as important as your health. Even having your device on and having it sing, ring, or flash, teleports your mind, removing you from the task at hand, to some virtual land off in the distance. It would be argued that the wireless world has allowed us to stay more connected to each other. Problem? It’s also allowed us to drift apart at an emotional distance. Our on line presence stunts our ability to connect in the physical world. Now I’m not saying that you must give it up. But give you, and who your with, even in the gym, some T-I-M-E. Focus on you at the gym. You’ll find your 2 hour session would dwindle to an hour. Put down the phone, and give that single undivided attention to you.

A noon class on thankful Thursday! Fueled by Dub protein 3.0. Thanks for the workout and better health.

Let's talk about your engine and its Thermogenesis. This is the state every individual who has ever dieted desires. In fact it's what we all secretly desire. Unfortunately, this is where 90% of us fail. When were first born, our bodies kick on a heater that reeves up the human motor, and keeps us healthy. Until we get older and start eating crap. You know those bad things we ‘define’ as food. So how do we keep thermogenesis cranked to the fullest? Easy, keep feeding your body whole foods. Every time you eat a meal, your body has to burn calories to digest it. The more often you eat (to a point), the more thermogenic you are. How about I just use a shake instead? It is an option. They're are called meal 'replacement' for a reason. And they do have an added benefit. Giving you a quick digestive meal, with proteins and good carbs to fuel they'll system. One I will always recommend is the Dub Protein 3.0 packs. Collagen based, 100% absorption rate, and easy to carry. 
Sometimes convenience forces us to rely on those protein shakes. But I recommend getting most of your meals from whole foods. Nature’s best for a reason.

***THROWBACK THURSDAY **** Man, I love where I come from! This place right here has shaped and molded me into the man I am today! WHEN YOU COME FROM HUMBLE BEGINNINGS, YOU GRIND DIFFERENT!! #Dub4Life #Ptowntilidie

Workout Wednesday is the best. An upper body pump, hitting all those minor muscles that help you stand better, be stronger, and all around improving your health. Great class tonight!

When your on a plane, the spiel before you take off is ‘when the oxygen mask drops, put yours on first then assist others’. If you don’t, you have the real chance of not being around to help others. I know we all want to be the hero. The one everybody looks up to. But I’m going to go against the grain for a moment. I want you to be ‘selfish’. Not in an abusive way. But putting yourself first, your able to achieve that work goal, that health goal, being able to take care of you first then take care of others. Be aware of the danger zones that can derail your goals in every aspect of life. If you want to achieve optimal performance, work on you first. I know it’s sounds bad, but selfish people tend to take better care of themselves instead of giving too much energy away serving the needs of everyone else. Bottom line? If you invest in yourself, you’ll be better able to help those around you.

With all the negativity in the world today, nothing is more important than how you feel and think about yourself. A high opinion about yourself and who you are to even the love for self that you have or lack is often missed, or have to little of, in todays society. It’s so easy to get caught up in all the problems. This is why I focus (or at least try) on self improvement, and continue with the #reset90. When your opinion of yourself goes up then you’ll stop trying so eagerly to get validation and attention from other people. And so you become less needy and your inner self becomes less of that emotional roller coaster ride. How though? Through exercise, eating healthy, and making sure I get the right supplements, plus writing and using motivational habits. Turn off the news. Surround yourself with people who are happy and have the same goals. Most people’s worst enemy are themselves. By raising and keeping your self-esteem up you’ll feel more deserving of good things in life. And so you’ll go after them more often and with more motivation. Right now, I want one simple thing from you the reader. Take a deep breath, slow down and ask yourself this question: what are 3 things I can appreciate about myself?
Write them down. Do this for 7 days. And at the end? Read each one aloud. You’ll thank me later.

Oh our love and hate relationship with food.
In a perfect world, our physiology regulates our appetite perfectly. We evolved to eat when we’re hungry, and stop when we’ve had enough.
Only in a perfect world 🌎. Right? It doesn’t always work that way in our modern society. Appetite has a massive “real life” component. Subtle eating cues can trump physiology. Cues from our physical environment (commercials), the size of our dishes, to even how close the food is to us. Snacks beware! And the the cues from other senses!
As the saying goes, “You eat with your eyes first.” We like food that looks pleasing, and we favour certain colours (ever seen candy with boring gray packaging?). Our smell is closely bound to our appetites as well as our memories and emotional associations. There’s a reason that Cinnabon smells so delectable — it’s part of a deliberate strategy to lure us in.
The problem? If we eat when we’re not hungry, the distraction and pleasure are only temporary. Then the guilt and you turn around having to eat more to feel better, feeding the cycle. If we don’t eat when we’re hungry, our body gets us back eventually by cranking up our appetite signals and smothering our fullness signals. The biggest trigger of binge eating? Fad Diets.
Which why I advocate several meals a day to keep the hunger monster at bay. This strategy helps keep us burning fat.

"It isn't the mountains ahead that you climb that wear you out, it's the pebble in your shoe." Mohammad Ali.
Humans are odd creatures. We’re able to endure some of the most incredible hardships with hardly a peep, but will get all upset over something tiny by comparison. To me, that’s what this quote is about. Hiking up a mountain, it is no big deal. How you approach the mountain? It’s important to be able to endure the little annoyances and stay focused on accomplishing the big things. My first mountain, in all the #reset90 challenges, was loosing weight. As the journey began, I found it to be daunting. But each step became easier as I climbed. Loosing fats, gaining muscle. Then things don't go my way. Not loosing enough. You start to slack off. With a grain of sand in your shoe, you stop, remove the shoe, shake the sand out, and be back on your way fairly easily. However, many of us never bother to do that in our real lives with the other irritants. We just put up with them, at least for a time. It’s then our attitude begins to sour. Eventually we start looking for all the things that are wrong, annoying us, rather than all that is good about it.
So adjust your actions, remove the pebble, whatever it may be, adjust your attitude, and climb that mountain.

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